SkRaw85 Training Log

9/7
W2D4
Sleep: 7.5

Mini band warms and bench activation drills

Paused Bench, straight bar, comp grip:
45x10
135x5
225x3
315x3
355x3
365x2x2 sets
375x2x2 sets

CG Larsen press, straight bar:
135x5
225x5x2 sets
275x4x3 sets
135x15

DB hammer curls:
40’sX20x2 sets
 
Nice work, as usual!
 
9/9

W3D1

BW: 232.6 (+.8)

Sleep: 9.25



HS paused lever squats:

+90x10

+180x10

+230x10x2 sets

+280x5x4 sets



Hammy curls, paused:

140x8

150x8

160x5x2 sets

130x10



Quad extensions, paused:

180x10x3 sets



Hip abduction:

305x15x2 sets



Kneeling cable crunch:

130x30

140x15

150x10

160x8

170x7
 
Wasn’t able to log in with the app yesterday so did it old skool on the World Wide Web 🤣

Hopefully the app sticks around, I hate change lol
 
Wasn’t able to log in with the app yesterday so did it old skool on the World Wide Web 🤣

Hopefully the app sticks around, I hate change lol
Hyde said:
I still can’t log into the app. But I’m getting the groove back for the web browser 😅
Click to expand...
well hell…. I did get some message about an update for it. We shall see
 
SkRaw85 said:
Mad Dog slingshot bench:
405x2,2,3,2
Click to expand...

Hyde said:
I thought it was a dope session btw
Click to expand...

just a casual 405 for 9 reps with the ss 😅 🤘 🔥

SkRaw85 said:
Got 9 hours last night and I’m revved up
Click to expand...

Years ago I remember people saying you can't catch up on sleep deprivation. I don't know what the studies say, but I don't buy it. If Saturday morning rolls around and my body naturally wants 9 or 10 hours and life allows, I take it and feel like a million bucks. Last week on vacation I slept in till like 8 most days. Which delayed nookie since my wife was antsie and out making coffee by 7 each day but I was like fuckit, I'm on vacation and the body is craving this.

SkRaw85 said:
Invalid Link Removed

Pulled the trigger on one of these to try out. I tend to clamp down and grind on heavy bench so primarily got it for this reason. Curious to see about the other perks
Click to expand...

Makes me almost one to get one so that I have something to focus on with the heaviest attempts. I can kill myself on a 10 rep set, roll on the ground and pass out, but I'm still working to improve my ability to redline the tach on the 1rm attempt in all my lifts.

SkRaw85 said:
Wasn’t able to log in with the app yesterday so did it old skool on the World Wide Web
Click to expand...

Hyde said:
I still can’t log into the app. But I’m getting the groove back for the web browser 😅
Click to expand...
I'm glad I'm not the only one. I tend to log my workout as I go into my thread so I don't forget my numbers later, today was a no go. felt like my xfit days when I used to recite my entire workout 24hrs later lol.
 
Dustin07 said:
just a casual 405 for 9 reps with the ss



Years ago I remember people saying you can't catch up on sleep deprivation. I don't know what the studies say, but I don't buy it. If Saturday morning rolls around and my body naturally wants 9 or 10 hours and life allows, I take it and feel like a million bucks. Last week on vacation I slept in till like 8 most days. Which delayed nookie since my wife was antsie and out making coffee by 7 each day but I was like fuckit, I'm on vacation and the body is craving this.



Makes me almost one to get one so that I have something to focus on with the heaviest attempts. I can kill myself on a 10 rep set, roll on the ground and pass out, but I'm still working to improve my ability to redline the tach on the 1rm attempt in all my lifts.




I'm glad I'm not the only one. I tend to log my workout as I go into my thread so I don't forget my numbers later, today was a no go. felt like my xfit days when I used to recite my entire workout 24hrs later lol.
Click to expand...

Any chance for shuteye I take, no questions asked.

So I did try out the mouthpiece last Saturday heavy bench. It’s fuggin sweeet! Definitely can push harder without crunching wisdom teeth in to powder. I just have to get used to breathing having rubber jammed in my mouth like a gimp. My gag reflex is awful lol. But this will be a win. Consensual or not.
 
9/10
W3D2
Sleep: 10

Mini band warms
PVC bench drills
Banded dislocations and rotations

EliteFTS camber bar bench, paused, widest grips:
38x10
128x5
218x5
308x5x4 sets

EliteFTS camber bar bench, CG angled grips:
218x5x3 sets

KB bottoms up tomahawk:
20x15 per arm
25x15x1

Light band press downs:
40,30,30

Dual light band decline press:
20x2 sets

Yesterday’s session. Couldn’t log in
 
SkRaw85 said:
Any chance for shuteye I take, no questions asked.

So I did try out the mouthpiece last Saturday heavy bench. It’s fuggin sweeet! Definitely can push harder without crunching wisdom teeth in to powder. I just have to get used to breathing having rubber jammed in my mouth like a gimp. My gag reflex is awful lol. But this will be a win. Consensual or not.
Click to expand...

I've broken a lot of bones and torn ligaments and whatnot but the teeth... at least twice, both times pounded myself in the face with weights. Once as a newbie xfitter doing clean and jerks in a wod. got a runners high and enthusiasum surpased skill I think. cleaned it, jerked it right into my jaw, crunching the teeth. I could feel the tooth powder in my mouth and I kept it there until after the wod so I could check in the bathroom to see if it was tooth I was spitting up lol. the second time I was doing hammer curls with 60s. again, enthusiasm surpassed the coordination that day, that 60lb db came slamming into my jaw for another chipped tooth lol.
 
SkRaw85 said:
Any chance for shuteye I take, no questions asked.

So I did try out the mouthpiece last Saturday heavy bench. It’s fuggin sweeet! Definitely can push harder without crunching wisdom teeth in to powder. I just have to get used to breathing having rubber jammed in my mouth like a gimp. My gag reflex is awful lol. But this will be a win. Consensual or not.
Click to expand...
That’s cool….. back when I arm wrestled I used to do the old press your tongue to the roof of your mouth trick. Then when I joined one of the bigger arm wrestling clubs the main coach insisted we wore mouth pieces and it really made a difference and actually kept me from biting the inside of my cheek like I had done several times.
 
SkRaw85 said:
9/10
W3D2
Sleep: 10

Mini band warms
PVC bench drills
Banded dislocations and rotations

EliteFTS camber bar bench, paused, widest grips:
38x10
128x5
218x5
308x5x4 sets

EliteFTS camber bar bench, CG angled grips:
218x5x3 sets

KB bottoms up tomahawk:
20x15 per arm
25x15x1

Light band press downs:
40,30,30

Dual light band decline press:
20x2 sets

Yesterday’s session. Couldn’t log in
Click to expand...
Killer session there man!
 
Steadily crushing it!
 
Dustin07 said:
I've broken a lot of bones and torn ligaments and whatnot but the teeth... at least twice, both times pounded myself in the face with weights. Once as a newbie xfitter doing clean and jerks in a wod. got a runners high and enthusiasum surpased skill I think. cleaned it, jerked it right into my jaw, crunching the teeth. I could feel the tooth powder in my mouth and I kept it there until after the wod so I could check in the bathroom to see if it was tooth I was spitting up lol. the second time I was doing hammer curls with 60s. again, enthusiasm surpassed the coordination that day, that 60lb db came slamming into my jaw for another chipped tooth lol.
Click to expand...

Tooth chip powder is one of a kind
 
9/11
W3D3
Sleep: 9

Hyperextensions:
BWx10
+25x10
+50x10x3 sets

HS flying bird:
+50x10x3 sets
+60x10x2 sets

Nautilus compound row:
+180x10
+270x10
+360x10x5 sets

HS pullovers:
+270x10
+320x9,5
+290x9

Light band overhand curls x 50
 
9/14
W3D4
Sleep: 9.5

Mini band warms and drills, pvc bends, banded dislocations

Paused bench, straight bar:
45x10
135x5
225x3
315x3
365x3
385x2
395x2

Paused CG bench, straight bar:
315x5
275x5x3 sets
 
Now I remember why I had stopped using the web and exclusively used the app. Apparently I haven’t been getting notified about almost everyone’s training logs for days.

Doing great man. I have been playing with Hatfield Back Extensions some lately and so far really enjoying them. You do them on a GHD, with it set further back so you are driving the tops of your thighs into the pad while it supports your stomach as you flex it. Then you do back extensions, but they are safer AND isolate the erectors way better than normal hyperextensions, which are much more glute and ham involved. Figured it might be something you’d have interest in exploring.
 
Hyde said:
Now I remember why I had stopped using the web and exclusively used the app. Apparently I haven’t been getting notified about almost everyone’s training logs for days.

Doing great man. I have been playing with Hatfield Back Extensions some lately and so far really enjoying them. You do them on a GHD, with it set further back so you are driving the tops of your thighs into the pad while it supports your stomach as you flex it. Then you do back extensions, but they are safer AND isolate the erectors way better than normal hyperextensions, which are much more glute and ham involved. Figured it might be something you’d have interest in exploring.
Click to expand...

Never tried that way. I’ll give them a go next time. Thanks for the intel!
 
SkRaw85 said:
Never tried that way. I’ll give them a go next time. Thanks for the intel!
Click to expand...
Right, I am going to give these a shot and see how they feel too. They sound lovely!
 
Hyde said:
Now I remember why I had stopped using the web and exclusively used the app. Apparently I haven’t been getting notified about almost everyone’s training logs for days.

Doing great man. I have been playing with Hatfield Back Extensions some lately and so far really enjoying them. You do them on a GHD, with it set further back so you are driving the tops of your thighs into the pad while it supports your stomach as you flex it. Then you do back extensions, but they are safer AND isolate the erectors way better than normal hyperextensions, which are much more glute and ham involved. Figured it might be something you’d have interest in exploring.
Click to expand...

MrKleen73 said:
Right, I am going to give these a shot and see how they feel too. They sound lovely!
Click to expand...

Tried these out today and I like them! Way more isolated like you said. Thanks again!
 
9/17
W4D1 (deload bench A)
BW: 233.8 (+1.2)
Sleep: 7.5

Paused reverse grip bench press, straight bar:
45x10
135x5
225x5
275x5x5 sets

V grip press downs:
170x15
180x15
190(full stack)x15

DB lateral raise, palms forward:
15sX15
20’sX15
25’sX15

Stir the pot:
2 mins

HS abs:
+50x20
+70x20,10
+90x7

Light band hammer curls:
25x4 sets
 
9/18
W4D2
Sleep: 9.5

Banded hip walks x 30

GHD back extensions:
BWx10
+25x10x3 sets

HS paused lever squats:
90x10
180x10
230x10x3 sets

Machine hammy curls:
150x10x2 sets
160x10

Quad extensions:
180x10
195x10
210x10
 
SkRaw85 said:
Tried these out today and I like them! Way more isolated like you said. Thanks again!
Click to expand...
Hatfield credits them as one of the major exercises that allowed him to make the biggest squat in history at the time (as a Master and only weighing 255lbs, no less).
 
9/21
W4D3 (deload bench B)
Sleep: 8.5

Paused Bench vs mini band looped under bench pad, straight bar, comp grip:
45x10
135x5
225x5
275x3
295x3
315x3x5 sets

HS flying bird:
+50x10x3 sets

OH plate raise:
10x3 sets

Inverse row:
10x3 sets

HS iso lateral OHP:
100x10x3

DB shrugs, paused:
50’sX20
60’sX20
70’sX20

EZ skullies:
70x10
90x10
110x10
 
What a deload session, just playing with 315 while you whistle your favorite tune... :)
 
Segansational said:
315 bench for reps as a deload. You guys are crazy! this would only ever happen in my dreams.
Click to expand...
Lol wouldn’t be a deload for me! I suspect my 1RM bench isn’t much more than that at the moment, maybe 330ish?

But strength is relative, and for him that was a good option to get good specific skill work while shedding a bit of fatigue.

In a conjugate method utilizing max effort work for raw powerlifting, you don’t often need a more dramatic deload because you are always just taking what’s there - not really forcing progressions. So a “deload” is often just something with reduced total effort and absolute load exposure, like moderate rep work on a comp lift or variation. Or a max effort lift that forces you to use very light weights, like a bamboo bar hanging kettlebell press.

Something like 4x15 on DB Bench or 3x12 on a Beltsquat is also an option for a more dramatic fatigue reduction (but then you’re not training any strength that week then really, so how big a load drop you need just depends on how hard you have been pushing).
 
Segansational said:
315 bench for reps as a deload. You guys are crazy! this would only ever happen in my dreams.
Click to expand...

MrKleen73 said:
What a deload session, just playing with 315 while you whistle your favorite tune... :)
Click to expand...

Dustin07 said:
deloads at 315
Click to expand...

Well, I figure I can’t deadlift 315 off the floor without pain so I better be able to press it lol.
But it’s all relative. Just focusing bench currently allows me to recover a bit more than someone going full power.
 
Hyde said:
Lol wouldn’t be a deload for me! I suspect my 1RM bench isn’t much more than that at the moment, maybe 330ish?

But strength is relative, and for him that was a good option to get good specific skill work while shedding a bit of fatigue.

In a conjugate method utilizing max effort work for raw powerlifting, you don’t often need a more dramatic deload because you are always just taking what’s there - not really forcing progressions. So a “deload” is often just something with reduced total effort and absolute load exposure, like moderate rep work on a comp lift or variation. Or a max effort lift that forces you to use very light weights, like a bamboo bar hanging kettlebell press.

Something like 4x15 on DB Bench or 3x12 on a Beltsquat is also an option for a more dramatic fatigue reduction (but then you’re not training any strength that week then really, so how big a load drop you need just depends on how hard you have been pushing).
Click to expand...

I think that created a bit of stagnation on bench with me not switching up from conjugate for so long. I still have a special place in my heart for the methods and I really have just tweaked a few things around to make it work for me. Tate said it best, autoregulate!
 
9/24
W5D1

Elite camber bar bench, 4 sec long pause:
38x5
128x3
218x3
308x3x5 sets
328x3

Elite camber bench, close NG, paused:
218x5
238x5x3 sets

Incline DB Cuban press:
20’sX10x2 sets

DB lateral raise to OH:
20’sX10x2 sets
 
I keep going to like posts and then I am like ARGHHHH!!!!
 
Dustin07 said:
I love that
Click to expand...

MrKleen73 said:
I keep going to like posts and then I am like ARGHHHH!!!!
Click to expand...

PolishHamm3r77 said:
Click to expand...

IMG_1005.webp
 
Hyde said:
Lol wouldn’t be a deload for me! I suspect my 1RM bench isn’t much more than that at the moment, maybe 330ish?

But strength is relative, and for him that was a good option to get good specific skill work while shedding a bit of fatigue.

In a conjugate method utilizing max effort work for raw powerlifting, you don’t often need a more dramatic deload because you are always just taking what’s there - not really forcing progressions. So a “deload” is often just something with reduced total effort and absolute load exposure, like moderate rep work on a comp lift or variation. Or a max effort lift that forces you to use very light weights, like a bamboo bar hanging kettlebell press.

Something like 4x15 on DB Bench or 3x12 on a Beltsquat is also an option for a more dramatic fatigue reduction (but then you’re not training any strength that week then really, so how big a load drop you need just depends on how hard you have been pushing).
Click to expand...
Good stuff here 👍👍👍
 
SkRaw85 said:
9/21
W4D3 (deload bench B)
Sleep: 8.5

Paused Bench vs mini band looped under bench pad, straight bar, comp grip:
45x10
135x5
225x5
275x3
295x3
315x3x5 sets

HS flying bird:
+50x10x3 sets

OH plate raise:
10x3 sets

Inverse row:
10x3 sets

HS iso lateral OHP:
100x10x3

DB shrugs, paused:
50’sX20
60’sX20
70’sX20

EZ skullies:
70x10
90x10
110x10
Click to expand...
You know you’re strong when your deload is more weight than most of us use on our heavy days. 👍😎
 
Ok a few updates:
Started up SNS kidney assist XT last week.
Introduced trest Sunday. Currently running: 525 mg test, 350 primo ace, 300 trest decanoate, 3.3iu GH.
All in all feeling good and feeling that turbo start to spool
8 weeks from now is going to be nasty lol
 
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